Tues/Wed

Drill: overhead series
Press, Push Press, Power Jerk

WOD: 5 rounds for time
5 single-arm DB push press
other arm
10 DB front squats
10 burpees

Monday

Skills: air squat, front squat, overhead squat

WOD: 15min AMRAP
1 FAST lap around bball court
20 situps
15 squats
10 pushups

Thurs/Fri

Warm Up
5 minutes jog
3 minutes squats
1 minute pushups

WOD (with partner)
10 feet-to-feet MB situps
10 MB chest pass
tag team 2 laps around bball court run

Tues/Wed

25 UNBROKEN dumbbell swings
75 walking lunges
75 pushups
75 situps
75 squats
25 UNBROKEN db swings

Monday Workout

6am bootcamp class was cancelled due to wellness center being un-open. You are more than welcome to come at 5pm.

WOD# 1: 4 rounds for time
15 MB slams
10 MB situps
Rest 5-7min
WOD #2: 4 rounds for time
15 wall balls
10 MB pushups (5 each arm)

Thurs/Fri

Lots and lots of dynamic stretches!!
3x through, 1 minute MAX med. ball slams
WOD
8 rounds for time
4 pushups
6 single leg squats
8 dumbbell swings
Have a happy and safe 4th weekend!!


ANNOUNCEMENT!! Monday 6AM bootcamp will NOT meet on July 5th due to wellness center opening late. All other Monday classes will still meet.

Tues/Wed

25 box jumps/step ups for time
2min rest
25 pushups for time
3min rest
WOD
15-12-9
DB Snatches each arm
Burpees